We Indians have the habit of reusing the oil that we use for deep frying in salad dressing, pan-frying, and all the other things that require oils, but this is a very unhealthy habit. Food must be prepared keeping in mind all the technicalities that have a direct effect on our health. Different oils have different smoke points that help determine its usage.

Not all oils can be used for deep frying and hence, have to be chosen carefully. So, take a look at some oils that are a healthy choice for deep frying or pan-frying. But, before that let’s go through the process of deep-frying and know how it works.

The Process Of Deep Frying 

Deep frying is the process of cooking food, submerged inside hot oil at the right temperature. Oil is ideally heated up to a temperature of 350–375°F (176–190°C). The food that is inserted in the pan of hot oil, gets cooked from the surface almost instantly. And while the food gets cooked, there forms a seal-like coating over it, which stops the oil from penetrating deep into the food item.  The heat of the oil makes the moisture in the food to evaporate and cook the food from the inside with the help of the steam.  Additionally, it must be noted that the perfect temperature of the oil is extremely important as very hot oil can dry out the food and oxidise the oil and very lowly heated oil can penetrate inside the food and make it soggy and greasy.

Use Coconut Oil For Deep Frying


Coconut oil(coconut oil for skin) may be one very good choice for deep frying your dishes. This oil contains over 90% saturated fats that make it resistant to heat. Studies have shown that even after 8 hours of continuous deep frying the quality of this oil remains acceptable.  This oil has a lot of other health benefits also that make this oil a great choice for deep frying your foods. But one thing must be kept in mind, that coconut oil has a distinct flavour and smell that not everyone likes so you can try a few brands before choosing the best one for yourself.

Ghee Or Lard, Tallow 


Animal fats such as ghee, lard, tallow, or fat drippings can serve as great options to use for deep frying.  These oils or animal fats add a rich and unique taste and flavour and they make the food super healthy.  These oils are full of saturated and monounsaturated fats that make them more resistant to heat and suitable for deep frying at hot temperatures. But there is a minute factor that impacts the fats present in these oils, the animal feed is directly related to the amount and type of fat that will be there in these oils. Therefore, for deep frying, you must go for store packed ghee(Benefits of ghee), lard, or tallow.

One other animal by-product is butter, which must not be used for deep frying as this contains carbs and proteins that burn when deep-fried, making the oil unsuitable for this purpose.

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Some Other Suitable Options Are

olive oil

  • Avocado Oil
  • Olive Oil
  • Peanut Oil
  • Palm Oil
avocado oil

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Some Oils That Are Unsuitable

  • Soybean Oil
  • Safflower Oil
  • Rice Bran Oil
  • Sunflower Oil
  • Sesame Oil

These oils are considered to be unsuitable for deep frying as they contain polysaturated fatty acids and are not aptly resistant to heat.

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